Updated: Oct. 4, 2023
Originally Published: Sep. 25, 2023
For the past several years, I’ve been on a mission to shed the extra weight from my first pregnancy. Despite fluctuating on the scale and occasionally reaching my target weight, my belly stubbornly resembled that of an expecting mother. It felt like I was dressing a beach ball — my tops would ride up, and my bottoms would sag. It was incredibly frustrating.
I discovered that I was dealing with a condition known as diastasis recti, which occurs when the abdominal muscles separate, creating a gap. This not only leads to awkward inquiries like “Are you pregnant?” but also contributes to that other embarrassing issue: involuntary leakage when you sneeze. Fortunately, diastasis recti can be addressed with gentle exercises, physical therapy, and, in some cases, surgical intervention.
To determine if I had this gap, I simply laid flat with my knees bent and feet on the floor. With one arm placed behind my head, I lifted my head slightly to flex my abs, then pressed my other hand gently down the centerline above my navel. I could feel the gap; it measured two fingers wide when I first checked. After 12 weeks of careful exercises, that gap has now reduced to one finger.
The healing process is gradual. I found a helpful video that guided me on how to test for diastasis recti, which you might find useful as well. Once I understood my abdominal issue, I conducted some research on how to heal it, and I immediately eliminated exercises that involved lifting weights overhead, doing crunches, planks, or any move that required lifting both feet off the ground.
In the mornings, I learned to roll onto my side to get out of bed, which eased the strain on my abs. I also focused on maintaining good posture, ensuring I sat and stood straight while pulling my belly button toward my spine to gently engage my core muscles.
At night, I incorporated wall presses: standing in front of a wall with my hands extended, feet hip-width apart, I performed push-up-like movements against the wall. Despite the simplicity of these exercises, they significantly contributed to reducing my gap. Along with this gentle routine, I aimed for 10,000 steps daily, and included squats, pelvic lifts, and stretching to aid my recovery.
Now, my gap is noticeably smaller, and my belly is finally beginning to flatten. However, I still have more work ahead and need additional time to fully heal. While embracing our postpartum bodies as beautiful is empowering, recognizing when something may be wrong is equally crucial. Learning how to make positive changes has left me feeling stronger and more confident in my skin, which is invaluable.
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